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All exercises

Resistance band horizontal pallof press

Beginner

Resistance band horizontal pallof press is a compound resistance band exercise for the abs, also working the glutes, front delts, chest, and triceps.

What it works

Primary muscle

Abs

Also works

GlutesFront deltsChestTriceps

Equipment
Resistance band
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Anchor the band at chest height and stand sideways to it, feet hip-width, knees softly bent.
  2. 2Grip the band with both hands at your sternum; stack ribs over pelvis and set a neutral spine.
  3. 3Square hips and shoulders forward, away from the anchor; tense glutes and brace the abs.
  4. 4Exhale and press the band straight out from your sternum until elbows are extended without shrugging.
  5. 5Pause while resisting the band’s pull—do not let the torso rotate.
  6. 6Inhale and draw the hands back to the sternum under control, maintaining alignment.
  7. 7Complete reps, then switch sides to train the opposite direction.

What to do instead

  • Band horizontal pallof pressResistance band
  • Band vertical pallof pressResistance band
  • Barbell leg twist pressBarbell
  • Barbell press sit-upBarbell
  • Kettlebell bent pressKettlebell

Harder variations

  • Barbell press sit-upBarbell
  • Kettlebell bent pressKettlebell
  • Barbell leg twist pressBarbell
Logged today · 2 min restResistance band horizontal pallof press

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